New Ulm CrossFit – WOD
Warm-up
3 Rounds
5 High Pulls (Ea)
5 Strict Press (Ea)
10 V-Ups
5 Bottom Half Burpees
Mobility
Banded Scap Activation
10 Levers on rig
10 Down Dog to Cobra
Metcon
Metcon (Time)
5 Rounds (Happy B-Day Erin)
10 Power Cleans 115/85
10 Burpee Over Bar
10 Deadlifts 115/85
10 HSPU
10 Cal Row
10 TTB
Score total time
How it should Feel: GRIPPY & GASSY! The pull, push, pull combo is a classic that is a great test of fitness! Where you feel it may differ slightly based on your strengths and weaknesses.
WORKOUT STRATEGY & FLOW
Power Cleans & Deadlifts: Aim for unbroken or close!! Engage the posterior chain, lock down that back and find a good rhythm!
Burpees over Bar: Find a pace you can maintain with little to no rest inside of each set. We want you to push here but not blow up or have to rest much after the last rep.
HSPU: These will get challenging. If you can stay upside-down with less reps, do so.
Row: Aggressive pace, but remember the grip and lat power needed for TTB.
Toes to bar: The last thing before rest! The grip will be taxed but can recover some in burpees. Think “long” in your kip to save yourself over the workout.
Accessory Work
Metcon (AMRAP – Reps)
10:00 Alt EMOM
E: 8/5 Cal BIke Sprint
O: :30 Pistols OR
Goblet Squats 53/35
